Skate Coach > Going Up Those Hils

Planet Column > Skate Coach
by Kathy McSparran

Making It Up Those Hills
One lung or two ... asthma or not ... you can do it!

(Part 2 of 2)

But getting back to you, Gayle: If my one-lunged friend could do it, I'm sure we can get you up those hills, too. And I don't think you'll need anyone to push you, either.

Apparently, your asthma doesn't cause a problem when you are skating at your regular marathon pace; it only becomes a problem when you are charging up those hills. Somewhere between those two levels of intensity is your threshold. You can push yourself right up to that threshold but not beyond. This will be your new hill pace.

The question is how do we find that intensity level and keep you there when you climb hills?

The answer is a heart rate monitor. With my students, I have used these handy devices to find anaerobic thresholds — the level at which muscles start making adenosine triphosphate anaerobically(ATP), which they can only sustain for about three minutes. Once we discovered their thresholds, we could simply watch the heart rate monitor as they climbed and adjust their intensity to stay at (or below) that level.

Once we did this—voila!—they could make it all the way up the hill without stopping (usually on their first try). And they were able to keep going!

For you, let's call your maximum intensity level the asthmatic threshold. (Sounds fancy, doesn't it? We could write a book and charge a lot of money!)

To find your asthmatic threshold, start by determining what heart rate you can sustain without an asthma attack. To do this, go out and warm up thoroughly. Then skate your regular pace for 10 to 15 minutes. Note your heart rate (on the monitor). This is your regular intensity level.

Next, bring your inhaler and a trusted friend (or chase vehicle) and increase your intensity level by five beats per minute. Does this cause any breathing distress? If so you may have reached your asthmatic threshold. Does it cause a burning sensation (and/or a rapid onset of fatigue in the muscles)? Keep pushing it a few beats per minute, until you find your threshold.

The next challenge is to teach yourself to skate up a hill without exceeding your asthmatic threshold. Find a hill with a relatively long, steady ascent. As you approach it, remember that your goal is to make it to the top without an asthma attack, not to set a new world record.

Check your heart rate monitor regularly as you climb. Adjust your pace to stay below your threshold. Remember: it is only natural that you will slow down as you climb. The idea is to settle into a slow and steady pace without exceeding your threshold. In this way, you will be able to climb a hill of any size.

You are now armed with the tools needed to surmount any hill, any where. No matter how steep it is, you will adjust your speed to stay within your asthmatic threshold. This will allow you to devote your training to technique, strengthening and aerobic conditioning — the kind of things that will allow you, as long as you don't exceed your threshold, to climb those hills faster.

Good luck, Gayle. Keep safety in mind and please let me know how it goes!

Kathy McSparran
Skate Coach

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